Can You Eat Mangoes on the Keto Diet? A Complete Guide

Understanding the Keto Diet

The ketogenic or "keto" diet has become an extremely popular way of eating over the past few years. The premise of this low-carb, high-fat diet is to put your body into a metabolic state known as ketosis.

When following a strict keto diet, the goal is to restrict carbs to less than 5% of total daily calories. This dramatic reduction in carbohydrates forces your body to burn fat for fuel instead of glucose.

People choose to follow the keto diet for a variety of reasons including weight loss, blood sugar regulation, brain health, and disease prevention and management.

Foods to Avoid on Keto

Since carb intake needs to be so low, there are lots of high-carb foods that should be eliminated on keto. Some foods you can't eat on keto include:

• Breads and grains
• Starchy vegetables like potatoes
• Legumes
• Fruit
• Sweets
• Milk
• Condiments with added sugar

Finding Low-Carb Food Alternatives

While the restrictions of keto may seem challenging at first, there are still plenty of delicious whole foods that you can enjoy. Some keto-friendly food options include:

• Non-starchy vegetables
• Meat and poultry
• Fish and seafood
• Eggs
• Nuts and seeds
• Healthy oils and fats
• Certain dairy like cheese and plain Greek yogurt

Can You Eat Fruit on the Keto Diet?

Fruit tends to be very high in natural sugars so it is very restricted on keto. Most types of fruit must be eliminated completely or limited to just a small portion per day.

Some fruits which may be included sparingly include blackberries, raspberries, and strawberries. These options have a lower sugar and higher fiber content compared to other fruit.

The Benefits of Cutting Fruit on Keto

While no one food group is "bad," limiting high sugar fruits can have several advantages when following a keto diet such as:

• Keeping carb count low - Essential for reaching a state of ketosis.
• Controlling blood sugar - Lowering carb intake can help manage conditions like type 2 diabetes.
• Reducing cravings - The natural sugars in fruit can trigger hunger and cravings which can sabotage weight loss efforts.

Are Mangoes Keto-Friendly?

Mangoes are one of those incredibly sweet, flavor-packed fruits that are indulgent yet also provide a variety of vitamins, minerals and plant compounds known for their health benefits. But can you still enjoy mangoes occasionally while following a ketogenic diet?

Carb and Calorie Profile of Mangoes

One cup of diced mango contains:

• Total Carbohydrates: 50 grams
• Dietary Fiber: 5 grams
• Sugar: 45 grams
• Calories: 120

As you can see, mangoes are very high carb and high in natural sugar. Just one cup contains over twice the daily allotment of carbs for someone adhering to the keto diet!

Occasional Mangoes On Keto

While mangoes are certainly packed with nutrition, their high carb content means they should be avoided for most people following ketogenic diets.

However, there may be some instances where a small portion can fit into keto macros such as:

• On higher calorie plans – Active individuals may be able to squeeze in 1⁄4-1⁄2 cup and remain in ketosis.
• Using them as a carb refeed - Some people experiment with carb cycling which requires strategically raising carbs 1-2 times per week on strength training days.
• Special occasions - You may opt to enjoy a couple small pieces for a birthday or celebration without disrupting ketosis too drastically.

Regardless of how strict you choose to be, mangoes and other high sugar fruits should not be eaten in excess on keto diets.

Alternatives to Mangoes on Keto

While fresh, ripe mangoes are tasty, there are many low-carb alternatives to still enjoy so you don't feel deprived. Some options include:

• Berries - Blackberries, raspberries and strawberries can be incorporated sparingly.
• Vegetables - Avocado, tomatoes, bell peppers, leafy greens.
• Nuts and seeds
• Nut butters
• Full-fat dairy
• Dark chocolate

Experiment with these low-carb ingredients and get creative with recipes. You may find that you don't even miss fruit once you adjust to keto eating.

Tips for Safely Incorporating Mangoes into Keto Diets

Even in small amounts, mangoes are likely to temporarily shift your body out of ketosis. However, an occasional serving may be unlikely to sabotage progress for most people. Those who do wish to work them in can follow these tips:

1. Test ketones before and after - Use urine test strips to confirm you return to ketosis within an acceptable timeframe.
2. Mind your portions - Stick to no more than 1⁄2 cup, weighing or measuring the pieces.
3. Account for net carbs - Be diligent in calculating carbohydrates minus fiber to stay as close to your daily limit as possible.
4. Increase activity - If planning a higher carb day with mangoes, make sure to ramp up exercise intensity and duration to help burn through glycogen stores faster.

Working mangoes and other carb-heavy fruit into the keto diet takes a little extra planning and diligence. However, an occasional serving can be integrated as long as your remain committed to keto at all other meals.

The Bottom Line – Are Mangoes Keto?

Mangoes are very high sugar, high carbohydrate fruit. A typical keto diet does not include mangoes or any other carb-heavy fruits and vegetables in order to reach a metabolic state of ketosis for fat and weight loss.

On rare instances, some people may incorporate a very small amount of mango into their diet, however this should be limited and never eaten in excess.

For most individuals wanting to follow a ketogenic diet, it's best practice to avoid mangoes completely and instead reach for low-carb fruits in moderation as desired for flavor and variety.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.